Eat Right – Diabetic Recipes
Appetizers
Crab Or Tuna Rangoon
2 sprays cooking spray
2 tsp olive oil
2 medium garlic clove(s), minced (or...1/4 - 1/2 tsp.garlic powder)
2 medium scallion(s), minced
2 Tbsp snow peas, chopped
6 oz canned crabmeat, drained ...or...Tuna
4 oz light cream cheese
2 tsp low-sodium soy sauce
24 items wonton wrapper(s), half of a 12 oz package
1. Preheat oven to 350ºF. Coat a large baking sheet with cooking spray.
2. Heat oil in a small skillet over medium-high heat. Add garlic, scallions and snow peas and sauté until just tender, about 2 minutes. Remove from heat and stir in crabmeat, cream cheese and soy sauce with a wooden spoon; mix
gently to combine.
3. Place wonton wrappers on a flat surface. Drop crab mixture by teaspoonfuls onto the center of each wrapper. Dip a finger into water and use it to moisten edges of wrapper; fold over one corner of wrapper to make a triangle and press sides together to seal. Create decorative lines along the edges of the wontons by pressing the tines of a fork along the bottom edge of each wonton.
4. Transfer filled wontons to prepared baking sheet coated with cooking spray.
5. Bake until wontons are golden brown, about 15 to 20 minutes.
Yields 4 pieces of crab rangoon per serving.
NOTE:
Serve with reduced-sodium soy sauce mixed with chopped scallions or prepared sweet-and-sour or duck sauce, if desired. Just make sure to account for any increase
Weight Watchers Points: 4 servings : 6
Clam-Stuffed Celery
Makes: 12 Stuffed Celery Stalks
1 (10 oz.) can minced clams, drained, liquid reserved
1/2 cup part-skim ricotta cheese
1 garlic clove, minced
1 tablespoon fresh lemon juice
1 teaspoon minced onion
1/8 teaspoon red (cayenne) pepper
3 tablespoons snipped dill, or teaspoon dried dill weed
6 celery stalks, cut in half crosswise
Place all ingredients except dill and celery in a blender or a food processor fitted with the metal blade and process until smooth. Add clam liquid if needed to thin; stir in the dill. Stuff celery stalks with cheese mixture.
Makes about 1-1/4 cups filling.
Nutritional Information Per Serving (1 stalk): Calories: 63, Fat: 3 g, Carbohydrate: 2 g, Cholesterol: 23 mg, Protein: 7 g, Sodium: 78 mg
Diabetic Exchanges: 1 Meat
Chilled Crab Dip
1 (8 ounce) package softened cream cheese
1 (6 ounce) package frozen crab meat (or 6 ounce can)
or 1 package
1 (6 ounce) can shrimp
1/4 cup mayonnaise
1/4 cup Miracle Whip Salad Dressing
1 small onion - finely grated
1 tablespoon prepared mustard
1 teaspoon Tabasco sauce
4 tablespoons parsley flakes
Mix all ingredients well, chill for at least one hour. Serve with buttered crackers.
Per Serving (excluding unknown items): 406 Calories; 47g Fat (97.7% calories from fat); 1g Protein; 1g Carbohydrate; trace Dietary Fiber; 19mg Cholesterol; 522mg Sodium.
Exchanges: 4 Fat.
Cheezie Grape Balls
24 medium seedless grapes
1 Tbsp chives, chopped
1 Tbsp parsley, chopped
1/4 tsp chilli powder
1 Tbsp fruit chutney
1 tsp gelatine
1 Tbsp hot water
1 cup ricotta cheese
2/3 cup walnuts, finely chopped (2.3 oz)
Wash and dry grapes. Mix ricotta cheese, chives, parsley, chilli powder and fruit chutney together in a bowl. Dissolve gelatine in the hot water and add to the cheese mixture. Coat each grape with about 1 teaspoon of the mixture. Roll into small balls then coat lightly in walnuts. Refrigerate for 3 to 4 hours to set.
Cut in half and serve as a cocktail savoury.
Cheesy Crab Topper
4 oz. (1/2 of 8-oz. pkg.) PHILADELPHIA Neufchatel Cheese, 1/3 Less
Fat than Cream Cheese, softened
1/4 cup BREAKSTONE'S Reduced Fat or KNUDSEN Light Sour Cream
1 can (6 oz.) crabmeat, drained, flaked
1/4 cup chopped fresh parsley
1 Tbsp. KRAFT Reduced Fat Parmesan Style Grated Topping
3 drops hot pepper sauce
48 RITZ Reduced Fat Crackers
MIX all ingredients except crackers; cover. REFRIGERATE at least 1 hour to allow flavors to blend. SPOON about 1 tsp. of the crabmeat mixture onto each cracker just before serving.
Nutrition Bonus: This nutritious seafood topping for buttery RITZ Crackers is a delectable way to eat right.
Diet Exchange: 1/2 Starch,1/2 Fat
Cheese Blintzes
Basic Crepe Batter
2 to 3 tablespoons butter or margarine
Cheese Filling
3 cups (1 1/2 lbs.) dry cottage cheese
1 egg yolk
3 tablespoons sugar (or to taste)can use diet sugar
2 tablespoons lemon or orange juice.
Prepare crepes as directed, browning them on one side only, just until no moisture remains on the top, 30 to 40 seconds. Prepare filling by using the steel blade in your food processor and processing all ingredients until smooth, about 10 seconds. Place about 3 tablespoons filling on lower third of browned side of each crepe. Fold bottom edge up over filling, fold in sides and roll up. (Can be prepared in advance and refrigerated.)
To Fry: Melt butter or margarine in a nonstick skillet. Place blintzes seam-side down in pan. Brown on all sides on medium-low heat until golden. To Bake: Preheat oven to 400° F. Arrange blintzes in single layer in sprayed shallow casserole. Dot with butter or margarine; bake uncovered until golden about 20 minutes. Serve hot.
To Freeze: Place filled blintzes on baking sheet in single layer. Freeze until firm, then store in plastic bags. Can be frozen for about 1 month.
Cheese Apple and Nut Butter Roll Ups
4 thin slices (1/4 lb.) swiss or muenster cheese, at room temperature
1/2 large apple (3 oz) thinly sliced
1 tablespoon macadamia nut butter or 2 teaspoons unsweetened peanut butter
Place the cheese on a cutting board. Arrange the apple slices in a horizontal row 1" from the narrow end of each cheese slice, roll up, and drizzle or spread with the nut butter. Secure with toothpicks.
Makes 4 serving
Nutritional information per serving: cal 143, fat 11g, carb 5g, chol 30mg, fiber 1g, protein 9g, sodium 51mg
Exchanges per serving: 1/2 fruit, 1 meat, 1 fat
Creamy Mexican Mold
1 jar Thick N Chunky Salsa
1 cup Light sour cream
1/3 cup chopped ripe olives
1/3 cup sliced green onions
1 teaspoon hot pepper sauce
2 envelopes Knox Unflavored Gelatine
2/3 cup tomato juice
baked tortilla chips or assorted cut up vegetables
Mix salsa, sour cream, olives, green onions and hot pepper sauce in
medium bowl; set aside. Sprinkle gelatine over tomato juice in small saucepan;p let stand 1 minute. Stir gelatine on low heat until completely dissolved, about 3 minutes. Stir gelatine mixture into salsa mixture. Pour into 4 cup mold. Refrigerate 4 hours or until firm. Unmold onto serving dish. Refrigerate until ready to serve. Serve with baked tortilla chips or assorted cut up vegetables, if desired.
Makes 3 3/4 cup spread or 30 (2 tablespoon)servings.
Nutritional information per serving: cal 25, fat 1g, carb 2g,
fiber 0, protein 1g, sodium 190mg
Exchanges per serving: FREE
Cheddar Shortbread Bites
Shortbread Ingredients:
1 cup all-purpose flour
1/2 cup Butter, softened
1/2 teaspoon salt
Dash ground red pepper (cayenne)
1 (8-ounce) package (2 cups) Sharp Cheddar Cheese, shredded
Topping Ingredients:
2 tablespoons poppy seed
2 tablespoons sesame seed
1 egg white
1 tablespoon water
Combine flour, butter, salt and red pepper in medium bowl; beat at
medium speed until dough forms. Add cheese; mix until a ball forms.
Shape dough into circle; wrap in plastic food wrap. Refrigerate 2
hours or overnight.
Heat oven to 350°F. Roll out dough on lightly floured surface to 1/4-
inch thickness. (It will be hard to roll at first, but will soften.
Press together any cracks that form on edges of dough.) Cut dough
with 1 1/2-inch cookie cutters or pizza cutter into desired shapes
(squares, triangles, circles). Place onto ungreased baking sheets.
Combine poppy seed and sesame seed in small bowl. Beat egg white and
water together in another small bowl. Brush cut-outs with egg wash;
sprinkle with seed mixture. Bake for 12 to 15 minutes or until very
lightly browned around edges. Immediately loosen from pan; let cool
on pan.
Nutrition Facts (1 appetizer): Calories: 40, Fat: 3g, Cholesterol:
8mg, Sodium: 60mg, Carbohydrates: 1.5g, Dietary Fiber: 0g, Protein: 1.5g
Deviled Eggs - Diabetic
1 dozen large eggs
1/2 cup fat free cottage cheese
3 tablespoons low fat mayonnaise
2 tablespoons sweet pickle relish
1/2 teaspoon dry mustard
dash of paprika for garnish
Place the eggs in a large saucepan with enough cold water to cover by 1 inch. Bring to a simmer, do not boil. Cook 10 minutes; start the timer as soon as the water bubbles. Drain and set the pan under cold running water for 2 minutes. Peel the eggs and slice them in half lengthwise. With a small spoon, carefully remove the yolks, reserving 6 yolks for another use. In a blender, puree the cottage cheese until smooth; set aside. In a medium bowl, mix the remaining 6 egg yolks with the cottage cheese mixture, mayonnaise, relish and mustard; spoon the mixture back into the hollowed-out egg whites. Arrange the eggs on a platter and sprinkle with paprika. Serves 12.
Nutrition Information per serving:
Calories 69, Calories From Fat 34, Total Fat 6 g, Saturated Fat 1 g, mayonnaise 0 mg, Sodium 258 mg, Total Carbohydrate 19 g,Dietary Fiber 1 g, Sugars 0 g, Protein 4 g
Exchanges Per Serving: 1 1/2 Starch, 1 Fat
Amarillo Cheese Fries and Dip like Lone Star's® -
8 oz. Bottle (1 cup) ranch salad dressing - low-fat okay
(1/2) 1.25 oz. Pkt. Taco seasoning (see below)
32 oz. Pkg. Frozen spicy French fries - prepared as directed
4 strips cooked bacon - crumbled
1/2 cup shredded Colby Jack cheese
Combine ranch dressing and taco seasoning; set aside. -Sprinkle cheese and bacon evenly over fries on the baking sheet. -Return fries to hot oven until cheese has melted. -Serve fries with prepared sauce for dipping.
DIABETIC STUFFED MUSHROOMS
1 pound large white mushrooms (about 10-12), cleaned and well dried with paper towels
2 tablespoons chopped chives or thinly sliced green onion tops
2 tablespoons reduced-fat mayonnaise
3 tablespoons fat-free sour cream
2 tablespoons grated Parmesan cheese
5 tablespoons Italian seasoned bread crumbs
1 tablespoon balsamic vinegar
2-3 drops hot pepper sauce (optional)
Preheat the boiler. Spray a baking sheet with nonstick spray. Trim the mushroom stems. Pull out the stems, chop, and reserve. Lay the mushrooms, rounded side down, on the baking sheet. In a small bowl, combine 1/3 cup of the mushroom stems, chives, mayonnaise, sour cream, cheese, bread crumbs, vinegar, and hot pepper sauce (if desired). Stir to mix well. Stuff each mushroom with the cheese mixture. Broil 2 inches from the broiler until the stuffing begins to brown, about 2 to 4 minutes. Serve warm. Yield: 10 servings
Nutritional Information Per Serving (1 mushroom): Calories: 41, Fat: 2 g, Cholesterol: 3 mg, Sodium: 159 mg,
Carbohydrate: 5 g, Dietary Fiber: 0 g, Sugars: 1 g, Protein: 2 g, Diabetic Exchanges: 1 Vegetable, 1/2 Fat
Fast Fajita Roll Ups
12 ounces beef flank steak or sirloin steak or skinless, boneless chicken breast halves
4 8-inch spinach or flour tortillas
1 tablespoon cooking oil
1/3 cup finely chopped onion (1 small)
1/3 cup finely chopped green sweet pepper
1/2 cup chopped tomato (1 medium)
2 tablespoons bottled reduced-fat Italian salad dressing
1/2 cup shredded reduced-fat cheddar cheese (2 ounces)
1/4 cup bottled salsa or taco sauce
1/4 cup light dairy sour cream (optional)
1. If desired, partially freeze beef for easier slicing. If using steak, trim fat from meat. Cut beef or chicken into bite-size strips.
2. Wrap tortillas tightly in foil. Heat in a 350 degree F oven about 10 minutes or until heated through. Meanwhile, heat oil in a 12-inch skillet over medium-high heat. Add meat, onion, and green pepper; cook and stir for 2 to 3 minutes or until desired doneness for steak or until chicken is no longer pink. Remove from heat. Drain well. Stir in tomato and salad dressing.
3. To serve, fill warm tortillas with meat mixture. Roll up tortillas. Serve with cheese, salsa and, if desired, sour cream. Makes 4 servings.
Nutrition facts per serving: calories: 324 total fat: 15g saturated fat: 6g cholesterol: 43mg sodium: 462mg carbohydrate: 21g fiber: 2g protein: 24g vitamin C: 31% calcium: 15% iron: 14% starch , 1diabetic exchange vegetables: 1diabetic exchange lean meat: 3diabetic exchange fat: 1diabetic exchange
Ghoul's Breath Dip
1 pound (450 g) firm-ripe tomatoes, cored, seeded, and cut into 1/2-inch (1.25 cm) dice
1/4 cup (59 ml) finely chopped red onion
1 serrano chile pepper, seeded and minced
1 garlic clove, minced
3 tablespoons (45 ml) minced fresh cilantro
3 tablespoons (45 ml) fresh lemon juice
1/8 teaspoon (0.625 ml) hot pepper sauce, or to taste
1 cup (236 ml) fat-free sour cream
In a medium bowl, combine all ingredients except sour cream. Cover and refrigerate for at least 1 hour. Fold in sour cream and let stand for at least 30 minutes before serving with Raw Vegetables.
Per 1/4-cup (59 ml) serving: 24 calories (4% calories from fat), 1 g, protein, trace total fat (0.0 g saturated fat), 5 g carbohydrate, trace dietary fiber, 0 cholesterol, 14 mg sodium. Exchanges: 1 vegetable
GREEK EGG ROLLS WITH SPINACH AND FETA
2 teaspoons vegetable oil
2 teaspoons minced garlic
3/4 cup diced onions
1-2/3 cup diced mushrooms
1 teaspoon dried oregano
Half package (10 ounces) frozen chopped spinach, thawed and drained